While searching in vain for something in my trunk last night, YHC saw a stack of strap truck tie downs and thought that they would be fun devices of torture for today’s beat down…

Warm-up: yog, SSH, arm circles (LBAC, BBAC, LBBAC, BBBACs), good mornings, IWs

Chariot races: place a strap around partners waist and, while standing behind them, give resistance other PAX runs 50 yards up hill
switch and repeato
(odd man out does merkins)

next into merkin position, hoist feet up to make suspended derkins while partner holds in bicep curl static hold position – other individuals take tie downs and to rows and flys on the railing
(odd man out does burpees) – switch/rotate
next cycle same merkin/curl combo – others do chest press and tricep extensions off railing
(odd man out does burpees) – switch/rotate

Chariot races again – (odd man out does burpee pull ups)

Mary: 6″leg raise o-rama (dolly, scissors, right/left shifts, hold) – LBCs – 6″leg raise o’rama repeat

COT

Moleskin – interesting workout – I didn’t think that the chariot races would be so tiring… Bull City Beatdown t-shirts should be ready for by this weekend

Tomorrow morning (9/11) at 0450 – 110 flights of stairs with rucks/shafts – come one, come all.

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